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Wasme's recomp journey....

Lol it's only 18 here in Virginia and I've been complaining a lot... Need to be more thankful I suppose
 
I have to turn on my A/C.
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That -45 is Celsius so it's like zero in american Fahrenheit temps. Not too horrid... Lol yeah right.
 
2/16/2015 Chest / Back

What a difference no wind makes... run was chilly, but not freezing like the previous few days..

Warmup: 5.5 km

Tempo 4-0-1-0 on all unless noted, 40 seconds rest (10 on NOS sets)


Superset 1

A1 Flat Barbell Bench - Tempo 4-1-1-0
135x10
185x10
205x10
205x10

A2 Wide Grip Pull Ups (Band assisted) - Tempo 4-1-1-0
10
10
10
10


Superset 2

B1 Incline DB Flies - Tempo 4-0-4-0
35x10
35x10
35x10

B2 Reverse Grip Pullups (Band Assisted)
10
10
10


Incline DB Press (1.5's)
60x15
60x15
55x15

Two Arm Bent Over DB Rows
65x10
65x10
65x10


Superset 3

C1 Cable Crossovers (hands to thighs)
50x10
50x10

C2 Cable Crossovers (hands stay at chin level)
50x10
50x10
NOS 40x10
NOS 35x10
NOS 30x10

Seated Cable Rows - Tempo 4-0-1-3 (3 second hold at flex)
110x10
110x10
110x10


.....back and chest both trashed.

Edit: Also 12 sets of abs
 
wasme said:
2/16/2015 Chest / Back What a difference no wind makes... run was chilly, but not freezing like the previous few days.. Warmup: 5.5 km Tempo 4-0-1-0 on all unless noted, 40 seconds rest (10 on NOS sets) Superset 1 A1 Flat Barbell Bench - Tempo 4-1-1-0 135x10 185x10 205x10 205x10 A2 Wide Grip Pull Ups (Band assisted) - Tempo 4-1-1-0 10 10 10 10 Superset 2 B1 Incline DB Flies - Tempo 4-0-4-0 35x10 35x10 35x10 B2 Reverse Grip Pullups (Band Assisted) 10 10 10 Incline DB Press (1.5's) 60x15 60x15 55x15 Two Arm Bent Over DB Rows 65x10 65x10 65x10 Superset 3 C1 Cable Crossovers (hands to thighs) 50x10 50x10 C2 Cable Crossovers (hands stay at chin level) 50x10 50x10 NOS 40x10 NOS 35x10 NOS 30x10 Seated Cable Rows - Tempo 4-0-1-3 (3 second hold at flex) 110x10 110x10 110x10 .....back and chest both trashed. Edit: Also 12 sets of abs
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Nice work!
 
That 3rd superset looks brutal after the first 2 SS . No wonder you are trashed, damnnnnn!
 
wasme said:
Pounding headache, unrelated im sure.. but sucks! lol Thanks Brian.
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Sorry to hear about the headache. What about a PX500 black (that's non Stim I think) and 4 ibuprofen? Kind of like a migraine medicine, but not :)
 
wasme said:
Pounding headache, unrelated im sure.. but sucks! lol Thanks Brian.
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I've been having pounding headaches, too! I swear it's the weather change because nothing is helping.
 
MARK_ said:
Sorry to hear about the headache. What about a PX500 black (that's non Stim I think) and 4 ibuprofen? Kind of like a migraine medicine, but not :)
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I'll raise you 2 ibuprofen and PX White... (I remember the old Excedrin (in Canada anyway) with acetaminophen and caffeine worked so well)

puccah8808 said:
I've been having pounding headaches, too! I swear it's the weather change because nothing is helping.
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You could be right. Temp soared to my -15 C today..
 
wasme said:
Valentine's Day... got the wife a nice delivery of roses! In turn she just surprised me with tickets to see the Toronto Rock (National Lacrosse League). Never been, always wanted too. Gotta admit - kinda cool that she'd go, as totally not her thing. To the ladies out there. Happy Valentine's Day - hope your feeling loved!
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Very cool gift!! Glad you had a good time too!!

wasme said:
-43c with the windchill here this morning (that's -45f Kat). "If you spend a lot of time outside in that hellish cold combined with warmth-sapping winds, surely you must wonder: Could your eyeballs actually freeze?...
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Thanks for letting me know, as if -43 doesn't sound freakin cold enough! Lol ;) ...eyeballs freezing??!! Really? Yikes!!

wasme said:
Wasn't as bad this morning at -22 C.... and no wind.. Almost ran in a tshirt lol
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Hahaha that's too crazy! It's 34F here and I brought pants, long socks, long sleeve shirt, and a hoodie to run in at lunch! (Didn't get to go bc daughter needed me to take something to her school but I would've still been cold! Lol)


You're workouts look insane as always! That SS of cable crossovers sounded brutal!!
 
love2liftkat said:
Very cool gift!! Glad you had a good time too!!


Hahaha that's too crazy! It's 34F here and I brought pants, long socks, long sleeve shirt, and a hoodie to run in at lunch! (Didn't get to go bc daughter needed me to take something to her school but I would've still been cold! Lol)
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We had a lot of fun, thanks Kat!

34F... would be shorts weather right about now!
 
2/17/2015 Quads and Biceps

Pulled off a decent workout this evening, despite 2 hours sleep last night.

Fell asleep around midnight, to be woken @ 215am, to the sound of my wife in some pretty bad pain. After 15 minutes, took her to the hospital, 5 hours later they confirmed kidney infection, and got home just in time to shower and get ready for work.

No run today... was my plan for the morning and needed all the energy I had for my workout.

Everything today was 4010 - I'll admit the reverse lunges were not. CS6 sets 20 seconds rest between drops, NOS 10 seconds between drops.

Leg Press - in Smith (lying on floor)
225x8
355x8
355x8
CS6 325x8
CS6 305x8
CS6 285x8
CS6 265x8
CS6 245x8
CS6 225x8

Leg Extensions
130x8
130x8
CS6 120x8
CS6 110x8
CS6 100x8
CS6 90x8
CS6 80x8
CS6 70x8


Reverse Lunges
15/15
15/15 - 2 sets of chains
15/15 - 2 sets of chains

Calf Raises - Leg Press Style - in Smith (lying on floor)
315x15
315x15
315x15
315x15
315x15
315x15
315x15
315x15


Preacher Curls
90x8
90x8
90x8

Seated ALternating DB Curls
30x15
30x15
25x15

EZ Bar Curls (NOS Both Sets)
90x12
NOS 80x5
NOS 70x6
NOS 60x4
80x12
NOS 70x8
NOS 60x6
NOS 50x6

....and done!
 
Man, hate to hear that about the wife, that really sucks. Hope she gets it out of her system quick.

Not sure how you pulled off that workout, in the freezing cold, on 2 hrs of sleep. Bravo man!
 
Prayers going out to the Mrs. Mine had the flu and went lights out lol so no fun for ole pack last night haha. She's much better today. Awesome workout brother especially from being tired from lack of good sleep. Crazy on the preacher curls!!
 
turff49 said:
Man, hate to hear that about the wife, that really sucks. Hope she gets it out of her system quick.

Not sure how you pulled off that workout, in the freezing cold, on 2 hrs of sleep. Bravo man!
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Thanks Brian! She is actually feeling better tonight, which is great... of course, I am overtired and can't sleep! lol

packers6211 said:
Prayers going out to the Mrs. Mine had the flu and went lights out lol so no fun for ole pack last night haha. She's much better today. Awesome workout brother especially from being tired from lack of good sleep. Crazy on the preacher curls!!
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Thanks brother... glad to hear she is feeling better man.
 
Whoa!? What's up with that? What's the remedy?
 
Great workout in spite of no sleep. Kidney infections are serious. I'm sure she is on antibiotics but add in cranberry pills. This is what the doctor recommended for my MIL. All the best to your wife.
 
Sorry to hear about your wife. I hope she gets well soon. You got an excellent workout in despite the little sleep you got. I bet you will be pretty beat later. Good job in the gym and better yet as a loving husband:)
 
RegisterJr said:
Whoa!? What's up with that? What's the remedy?
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As Mark mentioned antibiotics... She wants to go back to school tomorrow (she's a grade 3 teacher)... I told her she needs at least another day as they want her drinking LOTS of fluids... and she wont be able to do that at school. And a little rest never hurt anyone.

kenpoengineer said:
Great workout in spite of no sleep. Kidney infections are serious. I'm sure she is on antibiotics but add in cranberry pills. This is what the doctor recommended for my MIL. All the best to your wife.
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Thanks brother... I actually have her drinking cranberry juice (diluted) as she can't handle the taste full strength. Will grab some pills though if she is up for it.

804 said:
hope your wife is doing alright brother!
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Thanks man.

wicked442 said:
When the wife is down everbody is down. Hope she gets better bro.
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So true... pizza tonight, pizza everynight lol.. kidding.

MARK_ said:
Sorry to hear about your wife. I hope she gets well soon. You got an excellent workout in despite the little sleep you got. I bet you will be pretty beat later. Good job in the gym and better yet as a loving husband:)
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Thanks Mark! Appreciate it.
 
2/18/2015 Hams / Delts / Triceps

Woke this morning with a heck of a stiff neck. Wasn't sure how this evenings workout would go, but got through it ok.

Hit up 5.5 km this morning before work, in a thin layer of fresh snow... like those mornings..

Tempo 4-0-1-0 on everying, 40 seconds rest (10 on NOS sets)


Weighted Glute Ham Raises
70x8
70x8
70x8

Lying Leg Curls
115x6 + 10 partials
125x6 + 10 partials
125x6 + 10 partials

Stiff Legged Deadlifts
130x21
130x21
130x21
NOS 120x8
NOS 110x8
NOS 100x8

- neck gave me some grief here, but nothing major (although that remains to be seen)


SUPERSET 1

A1 DB Lateral Raise (Seated)

15x6
15x6
15x6

A2 Cable Lateral Raises

15x15
15x15
15x15

- really kept things strict and controlled on the above (and below) to ensure I didnt make my neck worse.


DB Overhead Press
50x8
55x8
55x8


Skullcrushers
65x21
65x21
65x21

- had to put the bar down on 14 on the last set for a moment, then resumed


SUPERSET 2

B1 Overhead Rope Extensions

90x15
90x15
90x15


B2 Close Grip Pushups
21
21
21



Abs - 8 sets of crunches, 4 sets of roman chair

- need to start mixing up the abs stuff... maybe some WOD.
 
Glad she's feeling better! You are a true example of no excuses!!!! I feel bad for taking the night off to catch up on life. :/
 
wasme said:
...my hams aren't impressed! Thanks man. Thanks Puccah!! Just doing my part and trying to keep up with the rest of you!
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lol, noooo, I think you're leading the way. I def need to step up my game.
 
puccah8808 said:
Glad she's feeling better! You are a true example of no excuses!!!! I feel bad for taking the night off to catch up on life. :/
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Pretty much this. Glad she's doing better my man; stay positive. Ask not for an easier path, but the strength to shoulder the burden - this defines you right now.
 
I couldn't figure out what to do today. Hammie's it is! Thanks!

Great work Simon!
 
My Hammies would act like a herd of horses. Charlie horses that is! Ouch! Nice workout after that lol. Ugh - WOD after you do those... Cramp city!
 
New respect for you Simon. It's 1 degree F here and it hurt to breathe the air while walking to my gym 300 feet behind the house! I can't imagine running in this weather!
 
This is how I picture Simon
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Hyde said:
Pretty much this. Glad she's doing better my man; stay positive. Ask not for an easier path, but the strength to shoulder the burden - this defines you right now.
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Thanks brother!

RegisterJr said:
I couldn't figure out what to do today. Hammie's it is! Thanks!

Great work Simon!
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Thanks Thomas.. will check into your log see how Hammies went!

turff49 said:
My Hammies would act like a herd of horses. Charlie horses that is! Ouch! Nice workout after that lol. Ugh - WOD after you do those... Cramp city!
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Thanks Brian. Legs from the last two days are very sore today. Happy for the rest day. Which looks like my last (8 days straight start tomorrow)

kenpoengineer said:
New respect for you Simon. It's 1 degree F here and it hurt to breathe the air while walking to my gym 300 feet behind the house! I can't imagine running in this weather!
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With a balaclava its actually not too bed... its the wind that really gets you though.

MARK_ said:
This is how I picture Simon
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LOL
 
2/19/2015 REST DAY

...Rest day today.


Things are about to get even more intense. Coming down to just over a week left. The Overreach/Hypertrophy phase has 8 days straight on tap, 3 of which have am/pm sessions (same muscle groups in each session too). This is gunna hurt!
 
Best of luck on those lol!!
 
That's all you bro. No 2/days for me!
 
wasme said:
Oh and Thomas... after Muscular Demolition... I am thinking of giving 5/3/1 a go.. so will be a having a little chat with you regarding it - if that's cool
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Not a problem. I have several of the plans and can send you an excel sheet.
 
RegisterJr said:
Not a problem. I have several of the plans and can send you an excel sheet.
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That'd be great you know my @ontario email right? if not I will send you an email..

superbeast668 said:
I hope you didn't run today or tomorrow. It's fuggin cold out dude. Like frostbite cold.
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Not today. Figured I would go with a full on rest day .. after seeing what the next 8 days look like. I'll be running tomorrow though. Is it supposed to be as cold as the other morning? (-42c/-44f) That was stupid cold.. but felt great to beat it!
 
wasme said:
That'd be great you know my @ontario email right? if not I will send you an email.. Not today. Figured I would go with a full on rest day .. after seeing what the next 8 days look like. I'll be running tomorrow though. Is it supposed to be as cold as the other morning? (-42c/-44f) That was stupid cold.. but felt great to beat it!
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It's supposed to be cold. All I know is 0f is the high with 30+ winds

wasme said:
You must get a bunch of cold gear on for your route?
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I use a lot of my hunting gear. Nothing helps with the wind.
 
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